Common causes of insomnia:

Excess caffeine or other stimulants such as sodas, coffee, tea, chocolate, metabolic or energy boosters with phenlpropanolamine, herbs with ephedra, weight-loss and herbal products that contain gotu kola, and other stimulants. Caffeine has a prolonged effect as you age.

May use melatonin. Recommend sublingual or extended release 1-5mg at night.

Identify relaxation techniques that work for you close to bedtime. Try not to do physical exercise or do “brain” work at full tilt until the minute you drop into bed. Try to wind down rather than up.

Bedtime snack. Try a combo of good carb/protein such as a cheese stick or leftover chicken >or turkey with an apple. This will release tryptophan, which will boost serotonin production and help you relax.

Take a daily B-complex supplement in the AM. Try sub-lingual preparations for enhanced absorption Studies on B-vitamins show that deficiencies can cause reduced brain function, impaired sleep patterns, and depression.

Be clock driven. Get up at the same time each day so that you do not have to “re-set” your internal clock each morning, causing fatigue and unstable sleep patterns at night.

Exercise: People, who work-out four times per week, fall asleep faster and sleep better.